The Best Stretches & Exercises You Need for Scoliosis – Our Guide
December 11, 2019
December 11, 2019
Scoliosis is a spine condition that affects roughly around 2% to 3% of the population, making it relatively common among adolescents. It is defined by the S- or C-shaped curve in the spine due to a variety of reasons such as genetics, uneven pelvic position, or past spinal surgeries.
Once it progresses, scoliosis can lead to neurological complications, arthritis, and heart problems when the condition is left unattended. Patients will need surgery for moderate to severe cases, while back braces can correct mild scoliosis.
In either level, exercises and stretches are excellent methods of keeping the back strong and encouraging better flexibility down the line.
Stretches and Exercises for Scoliosis
The effectiveness of the exercises largely depends on the location of the spinal curve, that’s why there are different regimens created for specific conditions. People struggling with lumbar scoliosis, for instance, need stretches that emphasize the lower back. Meanwhile, those with thoracic scoliosis must focus on shoulder exercises.
1. Pelvic Tilts
This type of exercise highlights the lower back and aims to stretch the muscles in that area along with the hips. You can easily achieve pelvic tilts at home by doing the following easy-to-follow steps:
Step #1: Lay down with your back on the floor, with your feet flat and knees bent.
Step #2: While tightening your back toward the floor, be sure to tighten your stomach muscles along the way.
Step #3: Try to breathe normally while holding the position for five seconds.
Step #4: Release.
Step #5: Do two rounds of 10 sets.
2. Cat Camel
The first exercise aims to stretch the muscles. Cat-camel, on the other hand, provides pain relief and helps encourage flexibility in the spine. You can do the cat-camel pose through the steps below:
Step #1: Lay with your knees and hands on the floor while your back is level. Make sure your head and neck are comfortable first.
Step #2: Draw the abdominal muscles in and arch your back up. Breathe deeply throughout the process.
Step #3: Exhale and release the abdominal muscles. The back will drop back to its level position, while the belly falls comfortably. While doing so, lift your head toward the ceiling.
Step #4: Do two sets of 10.
The bird-dog is a yoga-inspired exercise that aims to re-align your spine. You can do this exercise through the following:
Step #1: Start with your hands and knees on the floor. Keep your back straight.
Step #2: Move one arm forward and keep it straight, as if you are reaching out. Meanwhile, extend the opposite leg straight back.
Step #3: Hold the position for five seconds and regularize your breathing while doing so.
Step #4: Repeat the process with the opposite arm and leg.
Step #5: Do 10 to 15 repetitions on each side.
Various types of exercises achieve different results for your scoliosis. While the guide above aims to provide relief to your back and strengthen your muscles, it’s best to consult with a doctor to check the best programs that specifically target your condition. After all, the most suitable exercise regimen should be tailor-made to the type and severity of scoliosis.